3/29/2022
Strength 1 Back squat Heavy 5 **In the time given by the coach, build up to a heavy 5 reps. Try to increase your weight [...]
3/28/2022
Skill Work Toes to bar - Hollow work - Blocked knee raises - Toes to bar progressions *Coaches will have their own drills. Work with [...]
The week ahead.. March 28th
Hey Old Cityzens! Congrats to all our runners that took part in the Rock and Roll Half Marathon this past Saturday. We had a [...]
3/27/2022
REST DAY! Get outside and do something fun. Do some scribbling. Or just relax! See you tomorrow!
3/26/2022
Strength Bench press 3 x 3 (weight 1) 3 x 2 (weight 2) Workout 5 rounds of In 90 seconds, do 2 Turkish Get-ups/total (50/35) [...]
3/25/2022
Strength Power snatch Heavy 3 Workout 21-15-9 Hang power snatch (95/65) Overhead lunge/total steps (95/65) *Completed as 21 hang power snatch, 21 overhead lunges; 15 [...]
3/24/2022
Workout “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 [...]
3/23/2022
Strength 1 Back squats 1 x 5 2 x 3 3 x 2 *Compare to 2/12 Strength 2 Pull ups 3 x 5 - weighted [...]
3/22/2022
Skill Work Handstand Push Ups - Mobility - Inversions - Pressing Workout 9 min AMRAP 10 Floor press 10 Renegade rows/total 10 Jerks Rx - [...]
3/21/2022
Workout 4 RFT 20 KB Swings (53/35) 20 Pistols/total 400m run 20 Wall balls (20/14) 20 Sit ups with med ball